And high blood pressure is one of the leading risk factors for the development of these conditions.

Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours.

The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets.

These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop.

Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure

Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.

In two studies including seven and eight men, consuming 17 ounces (500 ml) of beet juice daily for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall performance.

Eating beets may also improve cycling and athletic performance and increase oxygen use by up to 20%.

One small study of nine competitive cyclists looked at the effect of 17 ounces (500 ml) of beetroot juice on cycling time trial performance over 2.5 and 10 miles (4 and 16.1 km).

Drinking beetroot juice improved performance by 2.8% over the 2.5-mile (4-km) time trial and 2.7% over the 10-mile (16.1-km) trial.

It's important to note that blood nitrate levels peak within 2–3 hours. Therefore, to maximize their potential, it's best to consume beets 2–3 hours before training or competing

The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer.

However, the current evidence is fairly limited.

Beetroot extract has been shown to reduce the division and growth of tumor cells in animals.

One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells.

It is important to note that these studies were performed in isolated human cells and rats. Further research is necessary to determine whether similar effects would be found in living, breathing humans.